How to get to 3200 calories a day to bulk up

I just stated to bulk up and my calorie intake is suppose to be 3200/ Day. How do you get to it while still trying to eat clean? Should I add protein shakes to help with it our is there another way?

Replies

Northernlight03

I wish I could get away with that many cals!

runlazy

I don't have specifics for you, but I read an article a few weeks ago about The Rock's diet, which is very high in calories and protein and still healthy. Do a search for that article and see if there are some good takeaways!

Mugrat66

I would add shakes, they can be high in carbs and protein , Visit your supplement shop.

FitForL1fe

eat more food

JenD1066

LaraBars, and a shake with bananas & coconut oil.

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whitebalance

A pint of Talenti a day would help... you can "eat clean" by washing the spoon carefully and eating straight from the properly sealed container. Or a nice pizza, just don't drop it on the floor.

Oh, ok... higher fat meats, like steak and pork... and milkshakes and other full-fat dairy products... and large quantities of the carbs we lower-calorie-target folks typically enjoy in small quantities, like rice and potatoes and fruits with high sugar content. And nuts and nut butters.

I think, bottom line, just eat all the things. It will be a challenge, but when you're pushing it in the gym, your appetite will rise to the occasion and you'll need some carbs to keep your energy high enough to challenge your muscles. Maybe eat 5-6 fairly normal meals a day, or snack on full servings of chicken breast like Staci at NerdFitness. When I have to fuel an especially active day, I often eat an extra full meal as a snack. That alone doesn't get me to the level you're talking about, but the strategy might help you.

FitForL1fe

stop trying to "eat clean" and just IIFYM

what exactly are you worried will happen if you go get a Whopper from BK bro?

ninerbuff

Eating "clean" on a high calorie bulk ISN'T going to reduce the amount of fat you'll gain along with muscle. When I used to compete, I ate whatever I wanted in the off season to bulk as long as I didn't exceed too much. It's much easier reaching a calorie count with calorie dense foods and some of them don't have to be "dirty". Peanut butter is a good example.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

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